Vitamins are organic substances that are required for human growth and optimal health. They help to break down food and give the body energy.
Most people use the Everyday Liver Vitamin and/or use Bergacyn and get their vitamins from a healthy diet, including leafy vegetables, non-citrus fruits, nuts and seeds. There are nine fat-soluble vitamins and four water-soluble (including all B-vitamins).
Vitamin A
Vitamin A, a fat-soluble Vitamin, is good for your eyes, skin, lungs and immune system. It also helps with cell reproduction and supports the immune function. It is also helpful in wound healing. Vitamin A is found mainly in animal products and green leafy vegetables. It is also available in dietary supplements, most commonly in the form of preformed retinol (retinyl acetate or retinyl palmitate) and provitamin A carotenoids (beta-carotene or beta-cryptoxanthin). The Recommended Dietary Amount for Vitamin A is 900mcg per day for men and 700mcg per day for women. It is possible to consume high amounts of vitamin A, but this can be toxic. Therefore, it is best to limit the use of supplements and get your vitamin from whole foods.
Vitamin A deficiency occurs frequently in developing countries but is rare in the United States. Dry skin and eyes, increased infection and poor vision are some of the symptoms. Too little vitamin A can make it more difficult to fight off infectious illnesses such as pneumonia and measles. Vitamin A is necessary for the production and clearance of bacteria and viruses by your body. Having adequate levels of vitamin A can protect you against infection. In addition to the RDA for vitamin A, a small amount is required for normal development of infants and young kids. Pregnant and breastfeeding women should monitor their intake to ensure that they are getting enough vitamin A.
Vitamin C
Vitamin C is a water-soluble nutrient that is naturally present in some foods, added to others, and available as a dietary supplement. Vitamin C cannot be synthesized in the body, so is an essential component of a healthy diet. Vitamin C is an antioxidant that protects cells from oxidative damage and regulates immune-modulating pathways.
Studies have shown vitamin C to enhance neutrophil migration towards sites of infection and improve phagocytosis. It also increases oxidant production and microbial kill. Vitamin C can also help macrophages clear spent neutrophils. This reduces NETosis, necrosis, and necrosis.
Vitamin C is required for the apoptosis process of leukocytes. This process is crucial for the maintenance of immunity and for the prevention of autoimmune disorders, such as rheumatoid arthritis, inflammatory colitis, and chronic kidney basement membrane disease. Vitamin C promotes the differentiation and proliferation of B- and -cells. It also acts as cofactor for many biosynthetic, gene-regulating enzymes.
Vitamin C is generally safe for most people. However, some may experience adverse reactions at high doses (>2000mg/day). In some cases, vitamin C can interact with certain drugs, including some chemotherapy agents, oral contraceptives, hormone replacement therapy, and protease inhibitors used to treat HIV and AIDS. You should always discuss dietary supplements with a doctor.
Vitamin D
Vitamin D is also known as sunshine vitamin. It is produced when skin is exposed to sunlight. Vitamin D supports calcium metabolism and helps bone health. It also helps muscle contraction and nerve functions, maintains blood-pressure levels, and boosts your immune system.
A food-based diet should provide most of the vitamin D most people need. Cod liver oil, salmon and trout, halibut and mackerel are all good sources of vitamin D. Dietary supplements that contain vitamin D can be found in the form of capsules, softgels gummies and liquid drops. Vitamin D is available in two forms, D2 (ergocalciferol) and D3 (cholecalciferol), which differ chemically but are well absorbed by the body.
Vitamin E
It is a fat soluble vitamin which helps to protect the cells from oxidative stress and boosts their immune system. It is being studied to see if it can play a role in the treatment and prevention of certain types of cancer. Vitamin E, also known as alpha-tocopherol is found in seeds and nuts, leafy vegetables, vegetable oils, and leafy greens. It is also available as a dietary supplement.
Vitamin E is found in many foods. You can find it in foods such sunflower seeds, almonds and peanuts. Some dark green fruits and vegetables also contain it. Many cereals, meal replacements and other products are fortified. You can also buy it as a dietary supplement, usually listed as dl-alpha-tocopherol.
Several studies have linked vitamin E intake to lower risk for heart disease. This finding needs to be confirmed by more research. Vitamin E works by widening the blood vessels. This reduces your risk of dangerous blood-clots.
Vitamin K
Vitamin K is actually more than one vitamin — it’s a group of fat-soluble vitamins with similar chemical structures. It’s essential for the production proteins that regulate bone metabolism and promote blood clotting. It is also crucial for heart health, brain function and blood calcium levels.
Phylloquinone (found in dark, leafy greens) is the most abundant form. It can also be found in other foods such as liver and is produced by gut bacteria. Menaquinone (a less common version of the vitamin) is found in some animal products, such as butter and egg yolks, as well in fermented food like natto.
The Office of Dietary Supplements (ODS) recommends that adults consume 120 milligrams of vitamin D per day (90 mcg/day if you are male and 120 mcg/day if you are female). According to research, consuming more vitamin D can help prevent osteoporosis. Other studies suggest it may protect against dementia, heart disease, reduce risks of certain cancers, and ease symptoms associated with menopause. These claims need more research to be backed up.
Vitamin B
Vitamin B is actually a group of eight water-soluble vitamins that the body needs in small amounts to function and stay healthy. The “B complex” includes thiamine, niacin, nicotinic acids, nicotinamide, the vitamin B6 family (pyridoxine pyridoxal and pyridoxamine), and biotin.
Folate is necessary for the production and transport of DNA and the RNA molecules. Vitamin B12 is essential for the formation of red blood cells, cellular metabolism and nerve function. It is also essential for brain function and development.
The B vitamins are found in many foods, including meats, fish, fortified cereals, dairy products, beans, eggs, and nuts. A healthy, varied diet will provide all the B vitamin requirements. However, if there is a lack of food-derived vitamins, a doctor can prescribe a high-quality B complex supplement.
A poor diet or certain health problems may put some people at higher risk of B vitamin deficiencies. A doctor can check for a deficiency by doing a blood test or an examination. Most often, a deficiency can be treated by eating more vitamin-rich foods or taking supplements. When choosing a vitamin supplement, choose one that has been tested for quality by an independent lab and contains the ingredients listed on the label. Ask your pharmacist or physician about possible interactions between other medications.
Comments are closed.